Protein-Packed Baked Cod Delight

Protein Baked Cod is a delicious and nutritious seafood dish that perfectly aligns with a high-protein diet while helping to reduce fat. This American-inspired recipe showcases the delicate flavors of cod, enhanced by a blend of herbs and spices, making...

Category: Seafood

Difficulty

Medium

Servings

Time

Required Materials

Baking dish
Measuring spoons
Mixing bowl

Ingredients used

1 lemon, juiced and zested
1 teaspoon dried oregano
1 teaspoon Paprika

1 teaspoon salt
1/2 teaspoon black pepper
1/4 cup low-sodium vegetable broth

2 cloves garlic, minced
2 tablespoons fresh parsley, chopped
2 tablespoons olive oil

4 (6 oz) cod fillets

Preparation method

Preheat your oven to 400°F (200°C). Line a baking dish with parchment paper or lightly grease it with cooking spray.

In a small bowl, mix together the olive oil, minced garlic, paprika, oregano, salt, black pepper, lemon juice, and lemon zest to create a marinade.

Place the cod fillets in the prepared baking dish and pour the marinade over the top. Pour the vegetable broth around the fillets to keep them moist while baking. Bake for 20-25 minutes, or until the cod is flaky and cooked through.

Nutritional Table

Component	Amount
Calories	220
Proteins	30g
Carbohydrates	2g
Fats	10g
Sugar	0g
Cholesterol	70mg
Fiber	0g
Sodium	300mg
Serving	1 fillet (6 oz)

Allergenic Ingredients

Fish
Garlic
Olive Oil

Ingredients That Can Be Substituted

Chicken fillets (for a non-seafood option)
Vegetable broth (can use chicken broth)
Fresh herbs (can substitute with dried herbs)

Written by violeta

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